Weight loss or the desire to be in good shape are directly related to physical activity. Burpee is a unique physical complex that allows you to use almost all muscles at once. Not everyone seems to be able to perform a simple technique. But the exercise very well helps to get rid of extra pounds and generally strengthens the body, therefore it is very popular among both women and men.
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What is burpy for weight loss
What is burpy, not everyone knows. However, this exercise is recognized as perhaps the most effective for weight loss.
The complex was originally developed for conducting fitness tests to assess the physical condition of the body. Today, burpee is used everywhere.
The complex is nothing more than a set of movements represented by push-ups, squats with jumping up, bending and unbending legs, standing in the bar. All these actions are performed sequentially without interruption.
How many calories are burned during exercise
Burpee - exercise, characterized by intensity. The scientists made the calculations and came to the conclusion that if you manage to do 7 approaches in 1 minute, this will allow you to burn about 15 - 20 kcal.
However, when calculating calories burned, you need to consider how much a person weighed initially. The more weight, the more intensively calories are consumed during the exercise. Five-minute workouts help get rid of 80 - 100 kcal. And in an hour you can say goodbye to almost 1200 kilocalories.
Burpee is a great opportunity to burn extra pounds without resorting to grueling workouts in the gym. The main thing is to get the better of laziness and exercise daily.
What muscle groups work under load
What muscles work during the implementation of the complex is a completely relevant question. Exercise is multi-joint, as it implies maximum coverage of different muscle groups of the body. The legs have to withstand the greatest load. In addition, the pectoral muscles, triceps and shoulders are kept in tension.
A significant plus of the burpee is that it practically does not leave passive, idle muscles.
Beginner Exercises
Anyone who wishes can do burpee, this does not require special skills. It’s not necessary to reach the most complex and advanced option; everyone can choose the version that is most comfortable for him.
- 1st level: bear with a chair. Begin by adopting a palm rest position. Instantly, but without a jump, a transition to the bar is carried out. Then you need to step forward and stand in a vertical position. The next step in complexity consists of repetitions of such movements without a break 13 - 15 times.
Important! The lower the chair, the more difficult it is to complete this exercise.
- 2nd level: on the floor. It is carried out in the same way as the previous task, with the only difference being that you have to lie on the floor. Once 2 approaches are done 15 times, you can safely proceed to the tasks of a more complex level.
- 3rd level: without jumping and push-ups. This is an ordinary classic, but does not contain jumping and push-ups. Such a burpie complex for beginners is the most lightweight, it is widely in demand in cardio training, as well as for those whose experience is rather small. If 2 approaches are given 15 times without difficulty, you can safely go to the next level, for example, to the option without jumping out.
- 4th option: does not contain push-ups. Performing exercises, push-ups can simply be skipped, or done from the knees. However, this method violates the overall dynamics of the exercise, therefore it is more reasonable to use push-ups from the floor.
- 5th option: classic push-ups. The generally recognized classic is the burpee with push-ups.
Burpy technique
In order to maximize the effect of the complex, you need to have an idea of how to do a burp. The types and degrees of this complex are represented by a wide range, but it is important to maintain the performance technique, regardless of how difficult the exercise is.
Important! First of all, you need to pay attention not to the speed of execution, but to the technique. Only this can guarantee a quality result.
Before starting the complex, a small warm-up is required. This will help to warm up and avoid muscle injury.
The correct execution of the burpee consists of a certain sequence:
- Starting position: squatting, hands rest on the floor.
- Go to the bar and push out, while you need to touch the floor with the chest and hips.
- Return to focus on hands.
- Go to starting position.
It is important to constantly ensure that the back remains straight all the time. In conclusion, it is recommended to jump and clap.
All exercises should be performed within a limited time period, but what speed will be determined by the peculiarity of preparation. At first, it is recommended to perform the complex slowly, but correctly, to work out the technique.
The best option if the training time is at least 5 minutes. Gradually, the number of approaches will grow. It is recommended to add 1 to 2 times.
| Level of difficulty | Time for one approach | Number of approaches | How much rest between sets |
|---|---|---|---|
| Newbie | 2 minutes. | 4 | 1 min. |
| Medium difficulty | 2 minutes. | 6 | 1 min. |
| Experienced | 3 min. | 6 | 1 min. |
| Professionals | 3 min. | 6 | 30 sec |
Breathing during exercise
It is very important to control breathing during the execution period, because it depends on it whether the heart will work correctly and how intensively the muscles will be saturated with oxygen. This factor directly determines the quality of fat burning.
It is best to start doing a complex with 30-second approaches and repetition after a minute's rest. The number of approaches is determined by individual capabilities, while the technique deserves special attention - it should be performed as expected.
Breathing is built according to the following scheme:
- exhalation when performing efforts;
- inhale during push-ups, when the body goes down, and exhale as the body rises;
- Returning to the squat and performing a jump, you need to take a breath and exhale;
- at the time of returning to his feet, inhale, and taking the initial position - exhale.
If you breathe in compliance with these rules, you will be able to save strength and fatigue will come not so fast.
Differences in training for men and women
Burpee for the male half of the population is used to lose weight as a workout.
The level of preparation of a man affects the type of exercises that will be performed: with your weight, kettlebell or dumbbell. After a couple of weeks of systematic training, the result will appear.
Exercise with push-ups and jumps can gradually be complicated by additions:
- alternating burp with running in place;
- jumping on a hill or jumping over a bar;
- after the jump, go to the horizontal bar and pull up.
Men are recommended a gradual increase in load.
Women, performing a burpee, are guided by the achievement of two goals: getting rid of extra pounds and training buttocks, hips.
When performing the movements provided by the complex, gluteal and calf muscles, as well as the muscles of the thighs and abdomen, are included in the active work. Strengthening of the shoulder girdle, chest, triceps.
The advantage of the burpee is that it can easily be done in the home and at a convenient time. No special equipment is required to acquire.
Girls do not have to do push-ups if this phase is too heavy for them.
Is it possible to make a burpy every day
The frequency of training is determined by the individual characteristics of the body. If there is a desire, then you can do burpee daily, and then you can achieve the expected result much faster. At first, training will be accompanied by a certain discomfort, as you need to focus and pay special attention to the technique of performance.
Performing exercises is accompanied by an increased pulse and rapid breathing, but this is the cost of a sedentary lifestyle. Already after half a month, such symptoms will disappear, and the first results will be visible.
Benefits and harm to the body
"Vurpee" from English is translated as "emphasis-squat." Its benefits are undeniable - the technique helps to increase endurance, strengthen the body as a whole, which, in turn, helps to overcome difficulties in everyday life.
In addition, the undoubted benefit for losing weight. If the exercises are performed systematically, with a continuous sequence over a long period of time (20 minutes or more), then a large number of calories are burned. First, carbohydrates leave, when they end, subcutaneous fat begins to “melt”.
In addition, the exercise strengthens the spine, significantly reducing the chances of developing scoliosis and back pain, improves coordination.
However, burpee can cause harm to the body.
- Firstly, during the execution, all the joints of the body experience a serious load, especially the knees. It is best to carry out the exercise on a rubberized surface, as if the execution of the elements on the floor is unsuccessful, you can injure your hands.
- Secondly, the complex is contraindicated in patients who have problems in the work of the heart and blood vessels.
People with joint problems will have to give up this exercise altogether.
Burpee is an effective and uncomplicated exercise that allows you to get rid of extra pounds, strengthen all muscle groups and develop endurance. In the absence of contraindications, it is equally suitable for both men and women.
